CHAPTER 12
Practical Tips for Continued
Healthy Weight Loss
Healthiest Way of Eating Tips for Weight Loss:
Breakfast
Making time for a healthy breakfast sets the stage for healthy eating
throughout the day. For most people, breakfast time comes at least
8-10 hours after their previous meal. So, in essence, while sleeping
you have also been "fasting." In fact, the word itself, when broken
down, means to "break a fast." When you wake up in the morning
your blood sugar may be low or you may feel hungry. A general
guideline is to have your breakfast contribute from 350 to 500 of
your daily intake of calories.
Breakfast should contain around one-quarter of your protein require-
mentsfor the day. You can do this by enjoying nuts, seeds, eggs,
complex carbohydrates, and whole grain cereals as part of your first
meal of the day.
When you select cereal it is best to look for one that is made from
whole grains and has 5 grams of fiber per serving and not too much
sugar or salt. Try not to eat foods that are high in refined carbohy-
drates (for example sugary cereals; pancakes, waffles, bagels, and
muffins made from white flour; or white flour-based breakfast rolls
or bars) first thing in the morning. These foods can cause a rapid
spike in your blood sugar and may give you a short burst of energy
but may cause you to "crash" an hour or two later.
What happens if you skip a healthy breakfast? If you don't give your
body some real nourishment first thing in the morning, you may